WOD Thursday September 9/10

(The enjoyable sots press ... this is what it looks like it you have good flexibility ... sorry guys)


Back Squat X 3 X 3 @ 80% 
Sots Press X 3 X 3 (Clean variation)

3 Sets

Pistols X 10
rest 45 seconds
Pendlay Row X 10

AMRAP in 10 minutes

10 Pull Ups
10 Shoot Throughs


Unknown said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO;10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 25g CHO
Below 8% - 30g PRO; 40g CHO

% = body fat

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Examples of CHO @ ~10g:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Foisy said...

Impressive,,, i can do that I just don't want to. :)

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